Annual Training PlanQuote of the Week:  "Destiny is not a matter of chance, but a matter of choice; it is not a thing to be waited for, it is a thing to be achieved."  William Jennings Bryan
 

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Student Learning Outcomes:

1.      Design appropriate exercise periodization by applying concepts learned in class.

2.      Demonstrate knowledge of exercise periodization and the Annual Plan.

 Total Points:  100

 Directions of Assignments:

This case study will emphasize team sports and the Annual Training Plan.  There will be two (2) case studies with a mono-cycle, one (1) case study with a bi-cycle, and one (1) case study with a tri-cycle.  Students may choose to do the assignment alone or be partnered (no more than 2 in a partnership) for the assignment and will choose one (1) of the assigned options.  The case study information should be typed, where appropriate, and will involve the following aspects.  Example Annual Training Plan assignment.

 1)      Appropriate Annual Plan form:

a)      The form can be one that has been given as a handout or one that has been created by the partnership.  However, it needs to have the following information, at least, but can have other information discussed in the periodization lectures or other resources.  When utilizing the example form (Microsoft Excel file) used in class, any area not covered can be deleted to create a clearer form.

b)      Dates/Months (mesocycle)

c)      Microcycle number (weekly #1-52)

d)      Competition date(s)

e)      General Training phases

f)        Strength Training phases

g)      Endurance phases

h)  Energy Systems

i)      Testing dates

j)        Volume & Intensity graph

 

2)      General Training periodization:

a)      Preparation phase

  1. General

  2. Specific

b)      Competition phase

  1. Pre-competition

  2. Competition

c)      Transition phase

 

3)      Strength Training Periodization:

  1. The Annual Plan should indicate the following phases of strength training.  The plan may not include all of these phases, as discussed in class.

  2. Anatomical Adaptation

  3. Hypertrophy, if needed

  4. Maximal Strength

  5. Conversion (power/endurance)

  6. Maintenance

  7. Transition (active rest)

 4)      Endurance Training Periodization: 

  1. The Annual Plan should indicate the following phases of endurance training.

  2. Aerobic endurance

  3. Specific endurance

 

5)      Energy Systems

  1. The Annual Plan should indicate the following emphasis of energy system training.

  2. Alactic, ATP/PC, Immediate

  3. Lactic acid, glycolisis, anaerobic

  4. Oxidative, aerobic

 

6)    To be submitted for the assignment:

  1. Cover sheet including the course name, assignment name, student(s) name(s), and date

  2. A completed Annual Training Plan form (Example form from class this is a Microsoft Excel file)

  3. Daily workout periodization for two (2) microcycles for strength workouts…this should indicate the intensity levels, not the individual workouts.  These microcycles must be from different General Training Phases.

  4. Daily workout periodization for two (2) microcycles for endurance (aerobic) workouts…this should indicate the intensity level, not the individual workouts.  These microcycles must be from different General Training Phases.

 

7)      Choose one (1) of the following (for all of these, training begins on September 1):

a)      Mono-cycle for college basketball season…games begin November 30 and the tournament begins March 4.

b)      Mono-cycle for high school track & field (distance runners) season…events begin March 15 and the championships are May 21.

c)      Bi-cycle for advanced girls gymnastics events…peak #1 is on January 12 and peak #2 is on May 3.

d)      Tri-cycle for advanced boys long distance swimming events…peak #1 is on December 15; peak #2 is on March 3; and peak #3 is on July 22.

 

CASE STUDY GRADING CRITERION

Criterion

Principles of Endurance Training

Score (1-10)

Annual Training Plan Form

□      Microcycle number (weekly #1-52)

□       Dates...calendar and competition...begin with initial training; end with competition/ transition

□      Strength Training phase 

 
Annual Training Plan Form

□       Endurance Training phase

□       Testing dates

           Volume & Intensity graph

  

General Training Phases

□       Preparation...general & specific

□       Competition...pre-comp & comp

□       Transition

 

Strength Training Phases

□       Anatomical Adaptation

□       Hypertrophy, if needed

□       Maximal Strength

□       Conversion

□       Maintenance

□       Transition

  

Endurance Training Phases

□       Aerobic Endurance

□       Specific Endurance

 
Energy System

□       Placement in Annual Training Plan

□       Intensity levels

  

Microcycles Strength

□       Placement in Annual Training Plan

□       Intensity levels

  

Microcycles Endurance

□       Placement in Annual Training Plan

□       Intensity levels

 

Volume Graph

  

 

Intensity Graph

    

Comments:                                                                                         TOTAL:

 

 

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